long distance on the weekend = weak in the weight room

Saturday: 15 miles (half marathon race, plus warm up and cool down)
Sunday: 11 SLOW hiking miles (on roads)

So today:
pull ups: 5 sets of 10 (strong) hip hikes, Achilles rest
bench press: 10 x 135, 2 x 180, 2 x 180, 7 x 160 (weak) (rotator cuff)
incline press: 8 x 135 (weak)
military press (dumbbell): 3 sets of 10 x 40 (standing)
rows (one arm, with dumbbell) 3 sets of 10 x 65
pull downs: 3 sets of (7 x 160, 7 x 100)
military press (machine) 2 sets of 10 x 90 (each arm)
row: (hammer) 2 sets of 10 x 200.

McKenzie, squats to the bench, easy cycle (5 minutes), etc.

October 20, 2014 Posted by | weight training | Leave a comment

Lifestyles of the not-so-rich and not-so-famous

Workout notes: weights only.
pull ups (5 sets of 10) (usual hip hikes, Achilles)
bench: 10 x 135, 5 x 170, 4 x 170, 4 x 170 (rotator cuff)
incline: 10 x 135
rows (one arm) 3 sets of 10 x 65 each arm
military: 3 sets of 10 x 40 dumbbell (standing)
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
rows: machine (10 x 110)
military: machine: 7 x 90.

leg loosen stuff, McKenzie.

There are detractors:

I cannot abide football, for it’s brutal and the action occupies just a few minutes of a one hour-game (which often lasts 2.5 hours or more with time-outs, half-time, and commercials.

Reader Diane G. called my attention to a piece in the Wall Street Journal, which, although four years old, surely applies today. It shows that—get this—there are eleven minutes of action in an NFL (National Football League) game in the U.S.:

According to a Wall Street Journal study of four recent broadcasts, and similar estimates by researchers, the average amount of time the ball is in play on the field during an NFL game is about 11 minutes.

Well, this is a bit like saying that a chess match only includes the time when the pieces are being moved. :-)


1) In football, both players move at the same time (offense and defense)
2) Also, 11 pieces are moved at a time.
3) The rule of “knight takes rook” are also probabilistic; the individual skill, experience and ability of the pieces matter.

However, one must really understand the rules of the game to “get” the strategy: for example, why might a team with the ball which is nursing a narrow lead late in the game be more reluctant to pass the ball? Or why will a trailing team with no time outs be reluctant to run “middle of the field” plays?

THAT is where much of the excitement of the fans comes from.

Other things I like:

1. The diversity of body types. The “weight thrower” body types play the lines, the sprinter/broad jumper types play wide receiver and running back; your pole vaulter/javelin thrower types play tight end or linebacker.

2. There is also the individual drama of “wow, I am getting beat; can I keep my composure when things are getting hard?”

Of course, it helps that I played in high school, though I was NOT the kind of player that colleges wanted; even the Division III prospects were too athletic for me.

Discussing the Issues
Sometimes, it is just plain impossible to discuss issues with people. Some right winger was trying to convince me that President Bush’s claim that Iraq had a WMD program (still active) was vindicated by this article. Of course the article says:

President George W Bush led the US into war in Iraq on the back of assertions that Saddam Hussein had recently-built weapons of mass destruction, supplies that had only increased in the aftermath of the 9/11 terror attacks.

Yet all the chemical weapons found by soldiers were manufactured before 1991, the Times reported. They consisted largely of 155-millimeter artillery shells or 122-millimeter rockets – not designed for mass destruction, and produced in the 1980s during the Iran-Iraq war.

According to the Times, the reports were embarrassing for the Pentagon because, in five of the six incidents in which troops were wounded by chemical agents, the munitions appeared to have been “designed in the US, manufactured in Europe and filled in chemical agent production lines built in Iraq by Western companies”.

It is useless.

It is sometimes interesting when family members get disappointed in other family members..and then claim that “they fell under a bad influence of X”. Well, when are THEY the “bad influence”? I suppose that your family member is NEVER the “bad influence”; it is always someone else. :-)

October 17, 2014 Posted by | family, football, weight training | | Leave a comment

in St. Louis: Rams vs. 49’ers tonight and…

Workout notes
Weights: pull ups (5 sets of 10) with hip hikes and Achilles
bench press: 10 x 135, 5 x 170, 4 x 170,
incline press: 10 x 135 (rotator cuff)
military presses: could not even begin with 50s, so did 3 sets of 10 x 40 standing.
rows: 3 sets of 10 x 200 Hammer, 1 set of 10 x 65 dumbbell (each arm)
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)

Then I ran 3 on the treadmill: 10:33 mile 1, 27:58 for mile 3 (6.7, 6.8, 7.0, 7.1), 28:51 for 5K

I did some up down/down dog and some “weightless squat to the bench”

We are having a cool, wet fall. The rest of the globe has had a hot 6 months.

I haven’t seen protests here though I might; there were some at a recent Cardinal game. My wife joked that she’d side with the protesters, but I wouldn’t.

Was there police conduct in Ferguson? It sure LOOKS that way; even if the young man had scuffled with the cop earlier, if he is surrendering, the cop can’t shoot him.

But I can’t lionize the shooting victim. Where it appears that he didn’t deserve to be executed, he was still far from someone that I could relate to; he acted like a bully and acted very stupidly when first confronted by the police.

When it comes to profiling by police, I can much better relate to this guy.

But, ultimately, while I sympathize with neither the protesters or the counter protesters, I agree that the police should serve ALL its citizens and not merely those with education and money. And at times, it appears that the police are there not so much to protect all citizens but rather protect one segment of society from another segment of society, and I can understand people getting sick of that. But if one lives in a high crime area, one is more likely to be viewed with suspicion even if one is law-abiding, though the aforementioned link shows that “doing the right things” doesn’t give you immunity from police mistreatment.

October 13, 2014 Posted by | racism, running, social/political, weight training | , | Leave a comment

workout notes: no aerobic activity

I feel energized because I didn’t do much: lifting only.
pull ups: 5 sets of 10; felt strong (Achilles, hip hikes)
bench: 10 x 135, 3 x 180, 8 x 160 (rotator cuff); felt good about the 3 x 180 (bodyweight)
rotator cuff stuff for rest.
Military: 1 set of 12 x 50 dumbbells, seated, supported, 3 sets of 10 x 40 standing
rows: 3 sets of 10 x 65 dumbbells (each arm)
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low.

I also did weightless squats to the bench; that these are even remotely challenging means that my legs are still too weak. I need to force myself to stay with these.

Note: I still have this light burn on my right rib cage; it is a pull of some sort.

October 10, 2014 Posted by | weight training | | Leave a comment

Monday (stiff…)

Workout notes Weights then 10 miles on the indoor bike in 35:45; some stretching.

weights: 5 sets of 10 pullups (sort of weak); Achilles and Hip Hikes
bench: 10 x 135, 3 x 180, 8 x 160 (sort of weak) rotator cuff
military: couldn’t get 50’s. Did 3 sets of 6 x 85 standing, 10 x 40 dumbbells standing
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low
rows: 3 sets of 10 x 200, Hammer.

Note: I have a slight tug in my skin of my right ribcage; not sure what that is.

Performance notes: one of my high school classmates ran a 43 minute 10K. Of course, this woman looks like an athlete; very strong. It seems as if I’ve grown to accept substandard performance in myself as “normal”. I need to work on leg strength.

Bears: well, three turn overs in the last 5 minutes of the game managed to turn a 3 point lead into a 7 point loss.
Rams: yes, it is great that they didn’t quit when down 34-7 but when you go down by 27 points, you will all but certainly lose the game. It did finish 34-28 but still…

October 6, 2014 Posted by | bicycling, football, NFL, weight training | Leave a comment

relapse or heat?

I didn’t feel good in the gym today, but it was warm upstairs.

pull ups: 15-15-10-10 (strong); hip hikes, Achilles for rest
bench: 10 x 135, 2 x 180, 4 x 170, 10 x 155 (weak); rotator cuff for rest.
dumbbell military: 12 x 50 seated, supported, then 2 sets of 10 x 40 standing.
rows: one arm with dumbbell: 2 sets of 10 x 65
rows: machine: 10 x 110
pull downs: 3 sets of (7 x 160 traditional, 7 x 110 low)

I was sweating up a storm during the weight workout.

Then the run: 3 on the track: 9:42, 9:06, 8:53 (sped up last mile) 27:42, then 11:40 on the mill (did walk 2:30 of it…did hills)

I felt awful and was worried that I might be relapsing…but the cool outside air perked me up. So it is probably the heat.

October 2, 2014 Posted by | running, weight training | | Leave a comment


I had weird sleep last night. So I was up early and decided to lift in the morning.
pull ups: 6 sets of 10 (miscounted my sets and did one more than intended; I was running on fumes in the final set of 10)
hip hikes, achilles
bench press (very weak): 10 x 135, 2 x 180, 4 x 170, 8 x 155 (?)
rotator cuff
military presses: 2 sets of 12 x 50 dumbbell (seated, supported), 1 set of 10 x 40 dumbbell (standing) strong?
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
rows: 2 sets of 10 x 65 (dumbbell, single arm), 1 set of 10 x 200 Hammer

It was just what I needed, I think.

I am going to have to get serious about working out my quads over the next 4 weeks.

September 29, 2014 Posted by | weight training | Leave a comment

Maybe I am better…

I slept until 6:30 (late for me) and decided to do a quick 25 minute weight session:

pull ups: 15, 10, 10
bench: 10 x 135, 5 x 170, 4 x 170
military dumbbell press: 2 sets of 12 x 50, seated, supported
rotator cuff exercises.

Then I did an untimed 4.2 mile run (hilly Cornstalk course) in roughly 42 minutes (by time of day); this included stop lights and dodging the parents who were in Bradley Park for the “Christian School 5K”.

Where there were a few of the “usually overweight” adults there, it seemed to me that the parents were notably thinner than average; I suppose that is who might be interested in getting their kids to a 5K run. Or, it could be because these were younger than average parents; these were grade school kids.

I was well off of the course before they started. It was a pretty day for it.

September 25, 2014 Posted by | running, weight training | | Leave a comment

e-mailing professors and “students of today”

Workout notes
Weights plus 5 mile treadmill run (protecting the foot) Foot: oh so slightly sore after.
pull ups: 5 sets of 10 (ok) with rotator cuff and McKenzie
bench: 10 x 135, 3 x 180 (weak), 9 x 160 (rotator cuff)
incline: 10 x 135
military/pull down/row super set:
military: 3 sets of 10 x 40 dumbbell (standing)
pull down: 3 sets of 7 traditional, 7 low (160/100)
row: 3 sets of 10 x 65 dumbbell (single arm)
Hip hikes, achilles.

I was a sweaty mess (45 minutes) and then I ran.
started with 5.6-5.7…increased every 2 minutes until I got to 7…started to die. 20:15 at 2, then I did some 6/6.7 every .25 miles.
Total: 47:55 for 5; this was more work than I had anticipated.

This is a good guide on how to NOT e-mail your professor (fictional student; e-mail is a collage of actual e-mails)

The professor says something interesting:

And before you go thinking that Anderson is publicly shaming the student: ‘cartmanrulez99′ a fictional creation, based on “two or three poor emails put together,” explains Anderson on YouTube. “I would never post an email of a student to the Internet nor would I suggest anyone else ever doing that.”

Yep. But this is interesting too (emphasis mine):

Moreover, he adds, he’s not youth-bashing. “In my opinion, each and every generation is smarter than the previous generation,” he writes. “I have seen that first-hand in my twenty years of teaching. If you think that there were no dumb people in the past, think again.”

The emphasis is ABSOLUTELY NOT TRUE FOR ME; that is, the current students don’t appear to be smarter to me. BUT….there are mitigating factors at play here:

1. I went to a very selective undergraduate institution. Then I served in the Nuclear Navy; my fellow officers were taken from the upper 20 percent of graduating classes in engineering and science programs. Then I got my Ph. D. at a division I research place.

Therefore, the average student I see at my “median ACT of 25, median calculus ACT of 29-30″ isn’t as talented as the people that I went to college and beyond with.

2. We teach service courses including mathematics for non-technical majors. See point 1.

BUT: it is true that today’s A student is pretty good, at least the A students in mathematics and science are.

And yes, we had presumptuous idiots in my day too…though we didn’t have e-mail until I was almost done with graduate school. :-)

3. Concerning the 20 plus years I’ve been here: we’ve had ebbs and flows in student quality. The current class appears to be an “up” class. This ebb and flow probably wouldn’t be seen by a professor who teaches at an elite university or at a larger state university.

September 18, 2014 Posted by | education, running, social/political, weight training | | Leave a comment

back in Peoria with achy foot

My foot hurt a little; back on Naproxen I go (and back to the ice). But it is far from severe.

I felt gummed up from all of that driving this weekend and didn’t want to work out this morning. But I felt that moving would make me feel better.

Weights: 5 sets of 10 pull ups (hip hikes, Achilles rest)
incline presses: 10 x 135, 3 x 150 (weak), 10 x 140 (strong) (rotator cuff)
military presses: 2 sets of 12 x 50 (seated, supported)
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low
rows (single armed with dumbbells): 3 sets of 10 x 65
military presses (standing) 2 sets of 8 x 40 lb.

running: treadmill: started at 5.6 mph, 5.7 (10 min), then every 2: 5.8-5.9-6.0-6.1-6.2-6.3-6.4 (all at 0.5)
then I upped the elevation to 1.0-1.5-2.0-2.5 and then 3 for the final mile. Total time: 38:52 for the 4 miles.

This wasn’t exactly a killer workout, but I got warm and sweaty…and I feel better than when I started.

September 15, 2014 Posted by | running, travel, weight training | , , | Leave a comment


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